How to Train for a Half Marathon

It's almost time to start training for my third half marathon!  I'll be honest:  I didn't really want to run this race.  Last November when I created my 30 Before 30 list, one of my goals was to run multiple Rock'n'Roll races in 2106, which would get me a special medal.  I ran the Arizona RnR Marathon in January, so I planned to run the Philly RnR Half in September.  By the time May sign ups rolled around, I just didn't feel like it.

But here I am anyway, signed up and ready to run what will most likely be the hottest race I've ever run on September 18.

When I first started running races, I used Hal Higdon's training schedules from his website.  If you run races and you've never heard of Hal, you need to catch up (har har, get it?).  He is one of the premier names in distance running, having run over 100 marathons and contributed articles to Runner's World magazine since their second issue in 1966!  He has training schedules for running your FIRST 5k all the way to placing at Boston.  I also just discovered he has a training schedule for the Dopey Challenge in Disney World, which I will definitely be checking out.

Anyway, I absolutely still use Hal's schedules, but because I work so much cross-training into my plan, I modify them a bit.  If you're interested in doing the same, here is what I do!

1.  Know your body

I know myself and my body enough to know things like how many days a week I can handle running, how many weeks I need to train, what kinds of running workouts I need to do based on my goals, etc.  I have found that for myself, it's more important for me to focus on distance and endurance, not speed.  When I combine both shorter and longer comfortably paced runs with cross-training such as weightlifting, I have consistently seen my race speed increase and my finish times decrease.  Sure I could add in some speed work and probably decrease my finish time even more,  but I have found that I do not enjoy speed work, so why do it if I personally am still getting results?

These are things you might not know if you've never run a race, or never run the particular distance that you are aiming for.  That's ok!  I'm still going to show you how you can alter a running schedule to include a bit more cross-training, if that's your goal.

2.  Choose a training schedule

Here is the training schedule for Intermediate I for a Half Marathon, which is where I'm going to start.  The Intermediate I schedule focuses on distance and endurance, where the Intermediate II schedule focuses on speed.  You want to note the basics from this schedule:  how many weeks it is, how the long runs progress (starting with 4 m and ending with 12 m right before the half, tapering back every few weeks) and how the weekday runs progress (gradually getting longer before tapering the last two weeks before the run).  These are some of the things I'm going to think about when I build my own plan.

3.  Figure out how much time you need to train

The first thing I'm going to do is cut down this schedule from 12 weeks to 8.  When I trained for my marathon, I ran a half after 8 weeks and I improved my time by 8 minutes, so I know it's possible for me.  If this is the first time you are racing this particular distance and if it is the longest distance you've ever raced, I would suggest keeping the number of weeks suggested by the Hal Higdon training plan.  His plans are usually anywhere from 12-20 weeks.  I also decide that I am going to start my long runs at 6 miles.  When I'm running for "fun" (i.e. running but not training for anything), I'll occasionally do 5 miles relatively easily.  Six mile runs are where I would start to categorize a "long" run for myself, so that's where I'll start training.  I'll keep the mid week runs a little lower in milage, anywhere from 3-5 miles.

4.  Figure out when you want to run

The next thing I'm going to do is cut the days of running per week from 5 to 3.  Five days of running, for me, is too much, and only gives me one day of cross-training.  I'm also going to make sure that I'm not running two days in a row.  Again, that's what works for me.  Making these changes also allows me to be more flexible with my schedule.  I can move my running days around based on whether I'll be at the beach on the weekend, or if the weather is particularly horrible.  I would say three days a week MINIMUM if you're training for a race.  I've done two days a week before, but that was when I was trying to keep an injury at bay.  I was able to keep my fitness level, but I did not improve at all during that time.

5.  Start to create your new schedule

After I consider all these things, my new schedule looks like this:

My long runs are on Saturdays and every third week I reduce my miles to give my body a little break.  You can do your long run ANY day of the week, but try to keep it relatively consistent.  You should have 5-7 days in between your long runs to recover.  My weekday miles slowly increase, and the week of the half I cut back again.  This new schedule now gives me one rest day and three days to cross-train.  

6.  Plan in your cross-training

Because I'm in the middle of the program Chalean Extreme, I will be doing the weightlifting days on Monday, Wednesday and Friday.  You can really do any cross-training on these days.  However, I would suggest NOT doing a cardio- or lower body-heavy cross-training on Fridays, or whatever day comes right before your long run.  You want to make sure you are fresh for those runs.  So as a general rule, I would probably do a lower body-based cross training on Monday, a cardio cross training on Wednesday, and an upper body-based cross-training on Friday.  You could also do two upper body days and one lower body day.  Whatever you do, MAKE SURE YOU DO A LOWER-BODY WORKOUT.  I can't stress this enough.  Whether it's weight-based or cardio/plyo based, you need to do a leg workout while you're training.  Running works the same muscles and pounds on the same joints run after run after run while neglecting other key secondary areas.  Cross-training your lower body allows you to strengthen those muscles that serve to support you on your runs and keep you from overuse injuries.  They keep your body balanced.

7.  Get out there and run!

Now it's time to train!  If you have any questions at all, or are interested in developing or adjusting an already existing running plan, let me know!  I love helping people schedule workouts to fit their needs.  There are so many options.  Everyone can run a race, so if that's something you're interested in, don't feel overwhelmed by the training schedule!  Don't feel like you have to give up your other favorite workouts! Let me help you out!

P90X3 Review

Review time!  I am just finishing up 90 days of P90X3, and I have a lot to say!  Mostly because there are A LOT of different workouts in this program, especially if you take advantage of Beachbody On Demand, which allows you to access the Deluxe workouts, a HUGE bonus, as the Complex Lower Body workout is probably my favorite in the whole program.  I chose P90X3 because I loved the original P90X and I loved the idea that these workouts were only 30 minutes.  With my added coaching responsibilities and the intense meal prep I do in the morning, I don't have the time that I used to.  But let me slow down and start from the beginning!

What is P90X3?

P90X3 is truly a total body workout, dare I say even more so than the original P90X (I haven't done P90X2, so I can't comment on that).  While the original P90X spent a long period of time (usual an hour per workout) on weight-lifting for very specific parts of the body (back, shoulders, biceps and legs), most of P90X3's workouts focus more equally on the "four powerpoints of muscle gain and results":  Resistance, Power, Cardio, and Core/Flexibility/Balance.  There are quite a few moves that are cross-over moves, considered appropriate for some or all of the four areas.  The easiest example I can give is the pushup:  it is used in almost every single workout, including X3 Yoga.

Research shows that the most dramatic body transformations happen in the first 30 minutes of a workout, and a lot of Beachboy's newest programs are taking advantage of that.  P90X3 is not different.  There are very few water breaks, the cool down is NOT part of the 30 minutes, and if Tony finishes the program before the 30 minutes are up, he makes you do a bonus round!

How does P90X3 work?

Like most of the Beachbody workouts, P90X3 relies on muscle confusion.  The program comes with 16 (!) different workouts used over the course of a 90 day schedule.  Just when your body becomes used to the workouts, they change and your body is required to do something different and even more challenging.  The schedule has you completing the same weekly schedule for 3 weeks in a row, with a  4th "recovery" week.  For example, here is what the "Classic" schedule looks like:

There are also options for a "Lean" workout schedule, a "Mass" workout schedule, and a "Doubles" workout schedule.

Who is P90X3 for?

Pretty much anyone who is a fan of Tony Horton.  Personally, there's nothing I'd rather hear more at 4:30 in the morning than Tony's cheeseball commentary.  ALSO P90X3 is for people who want an extreme workout, but don't have a lot of time.  You are going to need weights.  For a beginner or someone who has never lifted weights before, 5-15 lbs is probably good.  However, if you want to go hard, especially if you're a man, you are going to need upwards of 30-50 lb weights, especially for the lower body workouts.  You'd be surprised how much your legs can handle.  You'll also need a pull-up bar or a place up high to attach a resistance band.  I did the entire P90X with no pull-up bar and no resistance band and while I still got a good workout, I had to skip A LOT of moves.  One of the videos is only pushups and pull-ups.

Although this isn't advertised, P90X3 (and all the P90Xs) are fantastic for cross training.  The weightlifting builds strength and muscle endurance while the power and cardio workouts build power (shocker!), stability and agility.  Any workout that includes a jump squat IMMEDIATELY improves my hip strength which allows me to run long distances pain-free.  I love it.

What comes with P90X3?

I'm glad you asked.  My favorite thing that comes with P90X3 (other than all the workouts) is the Fitness Guide.  This guide tells you exacts what moves are in every workout and how to do them.  If for some reason you don't have Beachbody On Demand (which has the entire P90X3 program including the Deluxe workouts and is stupid cheap), you can bring the guide with you while you are traveling and workout that way.

Let's talk about the workouts:

Resistance Workouts

Total Synergistics:  A full-body resistance workout featuring compound movements, which utilize multiple muscle groups in every exercise.  With compound movements, the increased force to the body stimulates the body's natural ability to produce performance-enhancing hormones, such as testosterone.  This triggers powerful metabolic changes and is one of the fastest ways to change your body composition.
The Challenge:  You'll be stacking push-ups and pull-ups, two of the most effective upper body exercises.  The result is not only increased muscle size and strength, but stabilization and functionality.
Incinerator:  This workout is designed for muscle fatigue.  If you don't burn out, you won't get the best results.  It is another push-pull routine, but this time, the push-pull moves that follow each other work the exact same muscle group.  So you'll work one muscle group doing either a push or a pull move, and then you'll work the exact same muscle group again doing the opposite exersize.
The Warrior:  This is a total-body workout, free of equipment.  You'll circuit upper- and lower-body resistance with core and cardio work, essentially touching on every area of fitness in one workout.
Eccentric Upper and Lower:  These are classic weightlifting workouts focused on the theory that "time under tension" is the key to inducing muscle growth.  In these workouts, you'll slow down the eccentric (or negative, lengthening) half of each movement.  The eccentric part of a move recruits more muscle cell motor units than the concentric (or positive, shortening) half, resulting in the biggest band for your buck.  These workouts will really pump up your muscles.
*Deluxe* Complex Upper and Lower:  These "complex" workouts focus on efficiency in all areas:  musculoskeletal strength, muscle elasticity, dynamic movement patterns, core functionality, and mobility.  Each workout is comprised of five rounds of four exercises that require a weighted resistance exercise followed by an explosive movement.

Power Workouts:

Agility X:  This is a full-body workout that requires floor targets to dictate movements to focus on precision, power, flexibility, balance, and strength.  As opposed to traditional cardio workouts, these targeted movements force explosion, deceleration, and proprioceptive adaptations, the sum result being an increased ability to move effortlessly for extended periods of time.
Triometrics:  My favorite!  Why?  It is the perfect cross-training exercise for running.  It's plyometrics, or "jump training", which are explosive moves that are highly effective at training muscular efficiency or power.  However, with Triometics, each move has three levels, and they are not all focused on jumping.  Some moves focus on stability, some focus on the landing.  Each of the three levels of every moves increase your range of motion, your stability, and your strength and power.
Decelerator:  Decelerator focuses on the landing, not the jumping, because studies have shown that most athletic injuries occur on landing, not takeoff.  You'll use strategic angles to force loads on different parts of you body, which allows you to increase your ability to stabilize and protect muscles, connective tissues, and joints.

Cardio Workouts:

CVX:  This is an interval cardio workout done entirely with a weight.  Each group of three moves is done twice, and the second time is always focused on speed.  Combining both resistance with intervals increases the impact across every energy system.
MMX:  My other favorite!  This is a Mixed Martial Arts routine that combines karate, keno, jiu-jitsu, judo, and tae kwon do.  The moves will not only give you a cardiovascular workout, but you'll be taxing your upper-body strength, core power, leg endurance and flexibility.
Accelerator:  This cardio workout has you exercising at two different speeds, which allows you to increase your cardiovascular and muscular efficiency.  It also eliminates downtime associated with power-based workouts, while maximizing the consistency of traditional aerobic workouts.

Core/Flexibility/Balance Workouts:

X3 Yoga:  X3 Yoga improves your musculoskeletal flexibility, balance, stamina, body awareness, and core strength.  Improving in these areas allow you to recover faster, get less injuries and even build stronger muscles.
Pilates X:  Pilates focuses on controlling the body through its core while centering on breathing and balance.  Pilates X takes this philosophy to build core strength and muscle elasticity, stabilize the joints, and create a solid human platform to perform any activity in life.
Isometrix:  Isometrix means every "move" is actually a position that you hold for 45 seconds (isometric contraction).  Adding instability to the mix requires your body to fire its stabilization muscles.  When training these two simultaneously, you create an unshakable platform to work off, heightening the affects of movement training that you'll target in other workouts.
Dynamix:  Dynamix is stretching with constant movement. The moves allow you to actively increase range of motion, flexibility and stabilization.  These systems are your keys to free and easy moment with daily activity and other exercise.
*Deluxe* Ab Ribber X3:  This 15-minute workout focuses on all areas of your abdominals:  your rectus abdominus, transverse abdominus and internal and external obliques.


Lucky for you, the P90X3 Challenge Pack is on sale this month.  As with all Challenge Packs, you receive a month of Shakeology (worth $130) and the entire P90X3 program (worth $120) for a total of $180 (originally $205).  Now is the perfect time to talk to me about ordering, because my next Challenge Group starts on Monday, May 4 (May the Fourth Be With You, har har).  I feel very comfortable talking about P90X3 and supporting you through the program.

You have two great options.  If you are 100% sure P90X3 is right for you, you can order here.  However, if you'd like to talk to me about your options or even getting a FREE ONE MONTH TRIAL of P90X3 (or a variety of other workouts) fill out my Challenge Group Application below and I will contact you!

And if you REALLY want to get pumped up, check out the infomercial!

Running Hybrids

Let's talk about how I miraculously obtained a bib for my favorite race, the Broad Street Run.  It's a 10 mile run through the city of Philly, entirely on Broad Street.  The first five miles are basically downhill, straight towards city hall.  They have to cap the race at 40,000 runners (the largest 10 miler in America), so beginning in 2013, entry was decided through a lottery.  I ran the race in 2011, 2012 and 2013.  Last year in 2014, I was not chosen in the lottery, which ended up being a blessing in disguise, because the run was just days after I found out I needed knee surgery.  This year, I decided that the BSR would be my triumphant return to running.

I didn't get picked for the lottery.  Again.

Cue sad trombone.  Seriously, I was really sad.  I mean, I am infinitely happier and in better shape than I ever was when I was running, but running gave me a feeling of power and accomplishment that I definitely miss.  I was just getting used to the idea when a friend decided her hip trouble wasn't going away any time soon and transferred her bib over to me.  #Win.

Panic mode set in pretty instantly.  I used to train 10 weeks for this race and now we're 5 weeks away.  Oops.  Plus I still had 3 more weeks left of P90X3, and I wasn't about to abandon what I've been working on for the last 90 days.

Enter a hybrid calendar!

Hybrid calendars are awesome!  They are perfect for people who want a wider mix of workouts that maybe one program doesn't offer, for people who can't ever choose just one program to do at a time, for people who get bored easily, and for people who like to mix up their at-home workouts with runs or workouts at the gym.  There is a great website called Workout Scheduler which allows you to pick from any Beachbody or MMA workout and create a calendar based on your fitness goals.

Another reason I like hybrids are because they force me to cross-train appropriately.  A couple of years ago, I was running probably 5 days a week, and I really messed up my IT band.  After a lot of physical therapy, I learned the necessity of lower body stretching and strengthening.  I always stayed away from really strenuous lower body exercises while running because I figured running was strenuous enough.  Turns out, my legs, hips and core weren't strong enough to support all the running I was doing.  That's when I first picked up the original P90X.  I found that my speed and stamina increased, while my soreness and injuries decreased.

Since I needed to add running in, I decided to create my own hybrid using the workouts from the last month of P90X3, since that is what I'm in right now, and they are my favorite workouts in the program.

Essentially what I did was take out some of the cardio-heavy workouts and replace them with running (I left in MMX though because it's my fave).  I also rearranged some things from the original calendar to make sure that I wasn't do my long runs the day after leg day.  Ouch.

Of course I couldn't forget Rachel!  She is running BSR as well and is just about to finish T25 (maybe we can get her to guest blog about it!).  She has never done P90X3 before and we didn't think it was a good idea to throw her into a month 3 hybrid, so I made her a PiYo hybrid.  I'm actually kind of jealous.  It's pretty good:

I love creating hybrids, so let me know if you ever want any advice or help planning yours!